Table of contents for April 2018 in Runner's World

RAISE YOUR HAND IF A spectator gave you a boost during a race—if a funny sign made you smile, an ice pop saved your soul at mile 20, a stranger’s high five put more oomph in your steps. Now, keep it up if you’ve been a solid spectator yourself. Hand still up? It should be—and not only for a vague sense of race karma. Turns out, cheering for other people might actually help make you a better runner. The reason why is something psychologists call “self-efficacy by vicarious experiences,” a fancy way of saying that you’re more likely to believe you can accomplish something when you see other people getting it done. “You think, If they can do it, I can do it, too,” says Cindra Kamphoff, Ph.D., professor of…

WHEN IT COMES TO WHICH elements of your stride you can improve, your hips don’t lie. That’s because hip flexors—the muscles that allow flexion at the hip joint—play a huge role in fluid running, and a set of tight ones can really mess with your mechanics. “The iliopsoas is the strongest group of muscles in the hip flexors, connecting the spine to the femur, and it’s what helps contract and pull the thigh toward the torso, allowing you to bring your knee toward your chest as you run,” explains Amanda Nurse, an elite marathoner, running coach, and certified yoga instructor in Boston. When running, you’re regularly shortening that muscle, never lengthening it; this can lead to imbalances. Sitting all day (think: desk job, travel) can make matters worse. “The more time…

WHEN INJURY strikes, there’s one place most people turn to first. “Runners, like all patients, usually consult Dr. Google before they come in to the office,” says Jordan D. Metzl, M.D., sports-medicine physician at Hospital for Special Surgery in New York City. That can mean spending weeks trying random injury solutions to no avail. “By the time patients come to me, they want a quick fix to get back on the road,” Metzl says. Increasingly, the speedy solution runners request is cortisone injections. Chances are you’ve heard of cortisone, a synthetic steroid similar to your body’s natural version that reduces inflammation and relieves pain. The results can last anywhere from six weeks to six months, depending on the strength of the injection and how your body metabolizes the steroid, Metzl…

HALO’S NEW ILLUMINATOR HEADBAND Be safe, be seen when running at dawn, dusk or at night with the Illuminator Headband. Super bright reflective headband that features our patented Sweat Seal with Grip Technology. One size fits all with a Velcro closure in the back. Made for both men and women. haloheadband.com GIFT YOURSELF WITH THE RUNNER’S WORLD SUBSCRIPTION BOX Every month get awesome gear, snacks, and accessories delivered to your door that the editors at Runner’s World have curated just for you. Sign up now and get our special Runner’s World Food Box, packed with tasty and nutritious bites to carry you over the finish line. runnersworldbox.com A DOG’S BIG LIFE IS MEASURED IN WAGS. Fuel their wag with Nature’s Recipe® 35-year history of premium recipes, including grain free options.…

1. All About Avocado Basically the oatmeal version of avocado toast, and packed with healthy fats, fiber, and vitamins E and K. INGREDIENTS ¼ avocado, sliced1 fried or poached egg1 tsp. pepitas► Dash hot sauce (optional) MAKE IT Fan avocado slices over oatmeal, then slide on egg and sprinkle with pepitas and a dash of hot sauce, if desired. 2. “Everything Bagel” Load up on protein and omega-3s from salmon in this spin on the classic New York breakfast. INGREDIENTS 1.5 Tbsp. crème fraîche1 oz. crumbled hot-smoked salmon1 tsp. “Everything but the Bagel Sesame Seasoning Blend” from Trader Joe’s MAKE IT Mix crème fraîche into oatmeal and top with salmon and spice mix. 3. Green Garden Warm oatmeal wilts your greens, making it easy to down a big portion of…

VAN CORTLANDT PARK IN NORTHWEST BRONX Since 1912, this 1,146-acre park has hosted many future Olympians on the hallowed “back hills” of its cross-country course. MANHATTAN COLLEGE IN RIVERDALE The small college’s Frank Gagliano–coached track team won the 1973 indoor national championships, breaking the world record in the distance medley relay. NYC MARATHON IN MOTT HAVEN The Marathon’s 1976 decision to run through all five boroughs—coinciding with one of the most tumultuous times in the city—turned the race into a unifying presence, connecting affluent Midtown to hardscrabble Mott Haven.…

MY WIFE DOESN’T LIKE IT WHEN I tell people I was lucky to win the 1968 Boston Marathon. She thinks I should play up the endless, 120-mile training weeks. And, sure, they were important. All top runners train hard. But you never know if you’re going to have a good day or not. This April 16 marks 50 years since my win, and I’m running Boston again, though this race won’t have a shred of luck involved, just gritty determination and accumulated wisdom. I’m hoping both will get me, at age 71, to the Boston finish for the 24th time—and that what I’ve learned may help you, too, run healthy and long. Aim High. But Respect the Process Winning Boston was fantastic—a peak life experience. We should all aim to…

Think you don’t have time in your schedule to commit to training? Try this. PREPARE FOR IT Meticulously plan your route, outfit, and prerun fuel in advance. As Olympian Alexi Pappas says, “I lay out my clothes the night before because tomorrow starts tonight.” SCHEDULE IT Plug every training session into your Google Calendar, and put in the specifics as you would any meeting—where you’ll run, exactly how far and fast—and add in any other details that will coax more commitment (a motivational quote you love, a GIF of Shalane’s NYC Marathon win). PAY FOR IT Some people pay a coach (online or in person). Others put aside a set amount of money for each run (and use it to buy new shoes or a “reward” once the stash gets…

Skipping stability work. Before you can leap on a leg, you have to be able to stand on it, Santucci says. Otherwise, there’s a good chance you’ll get hurt. That’s why, before starting any plyometric program, he recommends adding balance moves, such as single-leg deadlifts and lateral lunges (with and without weight), into your workouts. Once those moves are mastered, start adding plyos. Thinking every jumping exercise is plyometric. “Plyometrics may involve jumping, but not all jumps are plyometric,” Rosante says. One common mistake he sees: squat jumps. Lowering into a deep squat and jumping as high as you can means your feet are in contact with the ground for too long; the muscle tension dissipates so you have to generate force to jump. Instead, perform a depth jump (right)…

HOW LONG TO GO Most studies find significant mood boosts after 30 minutes of running. But any run is almost always better than no run; if you’re having a tough day, start with a flexible route that you can shorten or lengthen as feels best. HOW HARD TO PUSH The greatest postrun mood lifting comes after running at 70 to 80 percent of your maximum heart rate, or a conversational pace, research indicates. Still, pushing through a hard workout can provide a needed sense of accomplishment, and one you can apply to other areas of life when things feel overwhelming. And if you’re struggling to just get out the door, give yourself permission to run slow. A study published in Medicine & Science in Sports & Exercise found that symptoms…

My first experiences with running were not great. It started with having to run during high school field hockey practice. I developed terrible shin splints that landed me the nickname “Grandma Jennifer.” “Grandma” because I limped like an old woman and “Jennifer” because I ironed my hair to look like 2000s-era Jennifer Aniston. I quit the team, it got so bad. In college I was an exercise bulimic—I would run long distances for the sole purpose of burning calories. I wasn’t having fun, and I eventually developed a stress fracture in my foot. Those days made it hard for me to have a good relationship with running. I started running again about a year ago, after going through a breakup. This time it was for the right reasons. It isn’t…

SPRING ALWAYS SEEMS TO BRING A renewed sense of purpose to my running. Whether that’s because I have upcoming races on my calendar to prep for, or because the finally warmer temperatures and blossoming trees make being in nature such a pleasure, I find the motivation to lace up easy to come by this season. It’s also invigorating to see more runners hitting the roads, be that while I’m running the loop in New York City’s Central Park or on streets in my own neighborhood. I imagine that everyone is on a mission, just like our cover star, four-time Olympian and New York City Marathon champ Shalane Flanagan. Shalane has dedicated these last several months to working hard on her buildup to Boston, where she will toe the line with…

Divide the day You’ll lose steam if you stay on the sidelines from start to finish. “I cheer for a couple hours, then play lawn games or break for lunch,” says Fiona Chung, a senior at Wellesley. “Track your friends who are running and head back when they’re close.” Many larger races have apps that make it easy. Create a sign “A sign increases your interaction with the runners,” says Molly Hoyer, a senior and house president of Wellesley’s Munger Hall, which makes around 500 signs for Boston Marathoners every year. If you’re not sure where to start, Hoyer suggests referencing the race town. “It gives locals more pride in their city, while welcoming people from out of town.” Be personal For Hoyer, one-onone interactions are what cheering is all…

Skating Squat Stand with legs just wider than hip-width apart. Send hips back to lower into a squat. Shift weight to right leg as you rise up to standing and extend left leg back, like you’re gliding on skates. Return to squat and repeat on opposite leg. Continue alternating for 60 seconds. WHAT IT DOES: Strengthens glutes and lengthens hip flexors Low Lunge Variation Start in a low lunge with right foot planted, knee bent, and left knee on the floor. Place palms flat on each side of right foot. Untuck left toes and lift left arm above head as you lean to right side. Hold for five deep breaths, then repeat on the opposite side. WHAT IT DOES: Strengthens quads and hips, lengthens psoas One-Legged Bridge Lift and Lower…

STAFF FAVES MAYBE IT’S THE SENSE OF OWNING THE EMPTY SIDEWALKS AND TRAILS or the feeling of cool droplets on my face as I bound over puddles, but I always feel fast and free while running in the rain. Some of my favorite runs of all time have taken place in wet conditions, whether it’s splashing down city blocks or trekking through a saturated forest. Of course, the right gear makes the experience that much easier—and better. These picks keep me going no matter what Mother Nature throws my way. 1. BROOKS GHOST 10 GTX $150 No soggy feet here. Mine always stay dry in these shoes, which feature a waterproof Gore-Tex membrane and a grippy outsole for tearing up wet pavement and trails. 2. HEADSWEATS RACE HAT IN RED…

ROXANNE MOREAU has an obsession—felines—and there’s no place she owns it more than her running wardrobe, which includes a cat-face mask, sparkly cat-ear headband, and kitty stockings (seen here). Like a spirit animal, cats remind her of strength and power—two things the 43-year-old ultrarunner from Bellegarde, Saskatchewan, didn’t always know she had. Moreau struggled with poor body image, and “used to dress strictly in black, staying quiet and unnoticed.” About 15 years ago, running changed all that. Moreau built the stamina to carry her through half marathons, marathons, and 50Ks, and focused on her body’s capabilities rather than its flaws. “Running set me free,” she says. “Now I want to engage others to step out of their boxes and live in color.”…

The Boston Women Could this be the year an American woman finally breaks the tape again on Boylston Street? The U.S. elite field scheduled to compete at the Boston Marathon is giving fans hope. The favorites don’t even need last names: Shalane, Jordan, Molly, Desi. Here’s what to know. —ERIN STROUT THE HOMETOWN HERO SHALANE FLANAGAN Olympic 10,000-meter silver medalist, Boston Marathon U.S. course record holder, and Massachusetts native who won the 2017 New York City Marathon THE PRODIGY JORDAN HASAY Second-fastest American female marathoner ever (2:20:57, Chicago), fastest American debut marathon (2:23:00, Boston), longest hair in pro running THE TRACK STAR MOLLY HUDDLE American record holder (10,000 meters and half marathon), two-time Olympian, female-runner-emoji lobbyist who campaigned for gender equality on smartphones THE STALWART DESI LINDEN Runner-up at the…

You don’t need to run a major world marathon like Boston or New York City to score solid support. These lesser-known crowds really bring the enthusiasm—and the booze. ANTHEM RICHMOND MARATHON AND HALF MARATHON NOVEMBER 10, RICHMOND, VA Race organizers set up official “party zones” to encourage concentrated and consistent crowd support. Look out for unofficial “aid stations,” where spectators supply beer, candy, and fruit MARATHON DU MÉDOC SEPTEMBER 8, MÉDOC, FRANCE The rural race still attracts 100,000 spectators, thanks to its festive atmosphere (think: wine, cheese, oysters, and ice cream tastings, plus themed costumes). In other words, no, this will not be your next PR. ROUTE 66 MARATHON AND HALF MARATHON NOVEMBER 18, TULSA, OK Basically one big block party, with all the Jell-O shots and beer your stomach…

THERE’S NO BETTER feeling than that moment during a run when everything just clicks—you’re in the zone, running at a speed that feels both light and powerful. You feel invincible and completely absorbed in your potential. And there’s no quicker way to lose that feeling than to compare yourself to others and let the nagging thoughts creep in: I’m not as fit as he is. Why can’t I run as far as her? I’m so slow, I shouldn’t even call this running. Instantly, your run morphs from an outlet that was once joyful and unscripted to a tedious chore with a storyline you didn’t write. You fall prey to others’ expectations and risk living with a level of disappointment that might deter your individual progress. A similar story is the…

IN FEBRUARY, NIKE RELEASED ITS EPIC REACT FLYKNIT RUNNING shoe. The sneaker is a sleek little number with a simple, knitted upper that sits atop a single layer of extra-thick “React” foam. In a trend sweeping the running-shoe industry, Nike is centering its attention and fanfare on the properties of this newfangled foam, rather than highlighting other parts of the shoe. “React is our most complete foam ever,” gushes Ernest Kim, Director of Advanced Footwear at Nike Running. “You not only get great energy return—13 percent greater than Lunarlon—but a much softer experience as well.” For a runner who wants a shoe that feels springy and light and can hold up through plenty of miles, Kim believes Nike nailed it with React. Sound familiar? No doubt. Last September, Brooks revealed…

Blood Pressure Hypertension, or high blood pressure, is a key risk factor for strokes and heart attacks. High blood pressure is defined as 130/80, while the healthy range is less than 120/80. To prevent it, eat a diet high in potassium, magnesium, and fiber, and limit high-sodium foods. HDL High-density lipoprotein is known as “good” cholesterol because it helps remove fat from artery walls and contributes to the prevention of atherosclerosis. Levels less than 40 mg/dL put you at risk for heart disease, while a count of 60 mg/dL or higher is considered optimal. Increase HDL by eating foods high in monounsaturated fats like avocados, and purple foods, which are rich in anthocyanins, such as blueberries. LDL Low-density lipoprotein, or “bad” cholesterol, accumulates in the artery walls and can cause…

“I’ve lived here my whole life, but I learn something every Tuesday I come out.” AS PEDRO RIVERA LEADS members of Bronx Sole along the South Bronx sidewalks, he eagerly recounts the streets’ past and present. “This street used to be a shipping canal until it was declared a nuisance in 1896,” Rivera says, gesturing down a rutted road, dead-ending at the Harlem River. The runners study it. “There was industry here, but the canal became a polluted health hazard, so it was closed down.” These details are what his companions came for—a four-mile history lecture. The lesson continues directly below the steady rumble of traffic on a raised portion of the Major Deegan Expressway, forcing Rivera, 34, to shout (“Those big brick buildings used to be piano factories!”). The…

DEAN OTTO AND MATTHEW MCGIRT run together at least once a week. While at first blush that may sound mundane, the way they met is anything but. The two formed an unlikely friendship when Otto, 52, ended up on McGirt’s operating table after a car-bike collision left the technology salesman paralyzed from the waist down. It was September 24, 2016, and Otto, a Charlotte, North Carolina, resident and father of two, had swapped his usual 12-mile run for a bike ride to nurse a hamstring injury. It was a dark, foggy morning. So foggy that Will Huffman, 28, who was driving to a football game, didn’t see Otto on the street. The next thing Otto remembers: waking up on the side of the road, unable to feel anything below his…

Hill training, speed workouts, and long runs all play important roles in achieving a major running goal, but just as important and often overlooked: conditioning your thinking for success. We spoke to experts on how to mentally prepare. CREATE POSITIVE ASSOCIATIONS “When I first started running, I wanted to bring awareness to things that felt good. I would think about the sun on my skin and the wind in my hair, and I’d listen to a podcast that would add extra enjoyment.” —Nir Eyal, behavioral designer and motivation expert REFRAME YOUR PERSPECTIVE “Call your training ‘practice’ even if it’s not an official practice, and even if you’re running alone. The idea of practice holds us accountable.” —Alexi Pappas, professional runner and filmmaker PLAN AHEAD “It will suck at some point.…

It’s neither a failure of running nor of the runner to consider additional treatment for depression or anxiety. Just as a well-rounded training program includes several elements, studies have found better outcomes when exercise is combined with talk therapy or medication. “I think it comes down to how well you’re functioning,” says psychiatrist Brian Vasey, M.D. “Are you able to do what you need to do and experience life to the depths that you would hope just with running?” If you’re considering medication, know that in general, research finds no boost in, and no detriment to, performance. Anecdotally, runners report a range of responses: Some lose interest in pushing that last few percent in races after going on an antidepressant, while others find their running reborn, thanks to renewed energy…